Pre WOD Every  minute on the minute for 14 minutes Even: 3 bench press Odd: 3 deadlift Workout of the Day 4:00 AMRAP wall ball shots (#20/#14) 2:00 rest 4:00 farmers carry for max meters 2 X (24kg/16kg) 2:00 rest 4:00 AMRAP burpees 2:00 rest 4:00 row for max calories  Read More

Workout of the Day Complete with a partner for time 800 meter run, then.. 50 cal row while partner hold top of deadlift (#155/#105) 40 kettlebell swings (24kg/16kg) while partner holds handstand 30 pullups while partner holds bottom of goblet squat 20 wall ball shots (#20/#14) while partner holds plank 10 thruster (#135/#95) while partner does...Read More

Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day For time 2-4-6-8-6-4-2 Manmakers (#50/#35) *complete 40 double unders between each setRead More